Name: Playbook - Morgan Olson - W3/D1 Legs 😈
Uploaded: 2024-01-21T02:10:11.649Z
Duration: 55 min
Description: W3/D1 Legs 😈

Katie

I think my legs are getting stronger! Exciting! 🥰 They are shaking though haha

Jensen

Literally the best trainer or app i ever had

Kelly

Haeley

Faith

Maria Ancho

Couldn’t finish this one - I have a cold😭💔

Megan

Gaby

Modifying some and definately modified on those squat calf raises.
Legs sore but will walk it off cleaning pools lol
Thank uuuu for the great workouts! 
Ur the bomb tick tick

Tina McCoy

Effin calves are on 🔥🔥🔥🔥. Thank you….I think 😂

Marisa

Another Monday 👊🏻
Another week to grow 👊🏻
Full power 👊🏻
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Kylie

Holy ish!! 7 minutes of jump rope! Loved it!! First workout back after getting Covid and it felt great!! Thank you for the pump!! 🥰

Nicole Lee

this was nice! I learned that I need to practice with my jump rope though 😅

Chabriely

Splitting due to time limits. Oh, my. This one is tough!!!

Amy Yeary

Great & challenging, are we supposed to do 20 total abs or 20 per side?

Jill

Unpopular opinion: I loved that 7min jump rope at the end 😅 I felt most of the pressure in my knees for the squat calf raises unfortunately, so I switched to weighted calf raises for the last two rounds

Will i be able to walk/sit down tomorrow? One wonders.

Talena

Another great workout!! I am so proud of myself once I'm done with each of these workout!!!

Mandy

My legs are on 🔥🔥 it's burns so good! Got a full day of dog walking to go do now!!

Mercedes

It seemed like a pretty easy workout until I started to feel the massive burn in my legs. I push through but once I finished, I had trouble standing until the burn faded away! Overall a fun and sweaty workout!❤️

Rebekah

Dani

Oh my, I almost puke our of effort hahaha 🧨😳

Efjan

Casey Reed

Today was hard but I’m so happy to have this app pushing me to do better!

Maia

Celia

7min jump rope…… My heart has left my body 🤣 ☠️

Kareen

Welp, I’m still alive so that’s something. Nice a jello’s legs

Michelle

The jump rope was killer! My calves are on fire!

Jess

Sarah

Dorrie

You are really starting to get me addicted to leg day 🔥 🦵

Mads

My heart almost gave out with that 7 minute jump rope session 😂 I also really struggled with the tiptoe calf squats, I couldn’t get that low and have my feet flat on the floor? Not sure if it’s a balance or core strength thing but was difficult for a beginner!

Kellie Webb

Those calf raises!! Love 💗 leg 🦵 day!!

Rachel

This was a very challenging workout foe me. I loved it! 7 min jump rope ouch! Ha ha

Shannon

Walking is hard right now. 
But let me say I love that discipline makes my leg days feel awesome. can barely walk but i love u fr.

Jade

Good, solid workout for good, solid legs.  8/10

Will

Who needs to walk tomorrow? Not me…
Feeling stronger everyday 💪🏻

Rachael

Aline

Actually starting to feel better about leg day. Thanks.

I might die, or my calf muscles might strangle me in my sleep; not sure 😅 #photoshootchallenge

MsMary

Trying to say this in the most appropriate way… but my ass was BURNING with those squats! Had to switch it up with weights and body weight.

Addison

Do body weight lunges first set. Then add weight.

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. With dumbbells in each hand, stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Dumbbell Step Back Lunge

GOAL
Move from the abs, not the lower back

DETAILS
1. Sit on the butt with the knees bent and heels on the ground. 
2. With a kettlebell, grab the horns. 
3. Begin by crunching the abs and beginning the rep by crunching & rotating.
4. Maintain a proud belly button & chest. 
5. Do not round the lower back too much or relax the abs. 
6. Tap the kb on each side of your hip. 

CUES 
- Crunch Abs
- Proud Chest
- Twist from Abs

Russian Twists

Superset

GOAL
Pump those legs with a compound move these are a great way to hate your life and burn your legs to ashes.

DETAILS
1. Feet under hips
2. Show that chest off with your chest up and ribs tucked
3. Knees slightly out with weight by your side
4. Squat with weight in heels. Feels like a mix between a deadlift and squat
5. Lower until mid-shin, then stand. 

Pro tip: Don't stand up fully at the top so you keep constant tension on your quad.

CUES
- Up, Down
- Breathe
- Knees Push Slightly Out
- Weight on Heels
- Flat Back

Dumbbell Suitcase Deadlift

GOAL
Pump those quads like a basketball needing air. Note: if you have pain in your knees, do hip loading squats to a box. 

DETAILS
1. Proud chest, feet under hips. 
2. Begin descent by pushing hips back and knees forward at the same time to maintain at upright chest. 
3. Lower slowly, keeping chest up. 
4. Squeeze quads to stand. 

Pro-tip: don’t lock out knees at the top. 

CUES
- Proud Chest 
- Pump Quads 
- Toes Forward
- Weight in Middle of Foot

Bodyweight Suitcase Deadlift

GOAL
This is a weird one but your calves will thank me later

DETAILS
1. Get into a low squat - yes your mobility better be good. If it isn’t start doing a squat hold for 1-5 min every day.
2. Hold onto something so you aren’t gonna fall over.
3. Begin by pushing your heels as far down as possible.
4. Shift your weight forward towards your knees.
5. Extend your foot and flex your calves as hard as you can.
6. Slowly lower and repeat. 

CUES 
- Mind Muscle Connect to Calves
- Knees & Weight Forward

Squat Calf Raise

Circuit

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

GOAL
Retract the back side of your body for better posture and muscles

DETAILS
1. Lay on stomach with palms facing down. 
2. Begin by squeezing from your glutes and raising arms up. 
3. Lift arms and legs as high as you can, initiating from spine and glutes. 
4. Lower hand height if you’re shrugging up. 

CUES
- Squeeze from Glutes
- Exhale on Up

Supermans

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Air Squat

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

W3/D1 Legs 😈

It's informative, providing an overall view of the programme

I know it is not Jan. 3rd, but today, Aug. 1st is mine & I am so excited to start this program.  It has literally been 1yr since my breast cancer diagnosis and I fought that battle & won...THANK GOD! Now it is time to train & get back in shape! I believe MoMo's program is the best for me!

Shon

I am ready to make a change in my life.. I am late to this challenge but I’ll make the best effort

Claudia

Photoshoot Fresh Challenge Intro

My god this was a tough workout, but good!

Angelana

W1/D1 New Years Legs 🎉

This one was really fun and the sprints at the end were 👌🏻🥵🥵🥵

Swan

Erika

W1/D2 Chest + Shoulders 💪🏼

I don't remember the last time I sweated this much...🥵

W1/D3 Arm Shred 🔥

Jessica

Betina

W1/D4 Back Day Baby 💪🏼

I had to carry my dog for the last few mins of the hike hahaha

45 minutes on the Row surprisingly felt so good !!

W1/D5 Hike day baby 💪🏼

Alex

W2/D1 Leg Day Baby 🔥

Definitely going to feel this in the morning!

W2/D2 Chest + Shoulder Destroyer 😈

last supine db curls had me praying for my life

W2/D3 Arms + Shred 🦾

W2/D4 Back Builder 💥

Solid spin session today followed by an ocean swim. Loving Saturdays! 🌊🌊👊🏻👊🏻

Love these hike days. Took a walk with my dog in a snowstorm and followed it up with 50 minutes cycling indoors.

W2/D5 Hike Day🔥

4x30 bench dips at the end? bye im a goner

No words. Just busy breathing and sweating ✌🏼🥵

W3/D2 Chest and Shoulder Pump 🦾

Had to do the half burpees in 3 sets, but a great way to end the workout with your heart pumping!

W3/D3 Back Burner 🥵

Ilona

W3/D4 Arms + Shred 🔥

90 minutes in Santa Paula 
7 pools
Some rock climbing 
Realized that doing ab exercises on my tailgate of truck hurts back vertibrae
Not gonna do that again 😊🤣💪🏻🤙

Sneaky little ab workout out. Well played bro. Well played!🔥👊🏻🤙🏻

i know I'll thank u later but right now.... for gods sake

W3/D5 Fat Burning Hike Day 🔥🥾

W4/D1 Leg Shredder with Deplete🔪

My shoulders were toast after circuit B hahaha

W4/D2 Chest and Shoulder Destroyer 😈

W4/D3 Back Burner 🔥

The shaking in the last set of skull crushers though 💀

Nup. Had to bail out of that. Shoulder still fucked. Off to do some leg work instead. Pivot!

W4/D4 Arms + Shred 🦾

Finally got out for a 3 mile walk after being snowed in for 4 days! It felt sooooo good to get the heart pumping and legs moving. I don't like being cooped up at all!

Did a hike with my doggo at Wildcat Canyon

W4/D5 Full Body 😈

Whew wee! Finishing with the jump ropes…had to find my second wind. 🙌🏾🙌🏾

Good, although I can tell the insides of my thighs are going to cramp up at some point later tonight 😅

W5/D1 Legs with Deplete 💪🏼

I fell on my face at the end...well...almost 😂🥵

Those failure sets at the end though 🥵

Doubling up to keep up with the challenge and feeling it!

W5/D2 Chest and Shoulders 🔪

Holy 🔥🔥 18s rest... Was not prepared for that 😅💪

Susanna

I don’t have a bag for punching so I had to modify, otherwise a good workout!

W5/D3 Back Builder 😈

Rosalba

I have done this exercise twice now and I think it’s my fave!!!

Loved this whole challenge so much! Thank you!!

W5/D4 Arms + Shred 🦾

Going through something that is so stressful it puts a dark cloud over everything. have the energy to look after my wife, work & that’s it.Hopefully next week will bring good news but right now 1 hour on the spin bike with some heavy tunes helped. Thanks bro 👊🏻🙏🏻

Been struggling with injuries for the last week so been doing walks and ocean swimming. Jumped to a hike day for a solid spin sesh to test out the bod. All going well I’ll be back into the weights tomorrow.

W3/D1 Legs 😈

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